WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
5 SIT-UPS
10 JUMPING AIR SQUATS
30 MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
8 DB SUMO DEADLIFT HIGH PULLS
16 QUAD HEEL TAPS 8/8
FULL-BODY SPRINT WORKOUT
EVERY 3:00 X 5 SETS
10 BURPEE + SIDE SHUFFLE*
20 MOUNTAIN CLIMBERS
50 SINGLE UNDERS
*1 REP = 1 BURPEE + 3 SHUFFLE OUT AND BACK
FINISHER
“TABATA”
4 SETS ):20 ON/ :10 OFF)
MOVT 1 - DEADBUGS
MOVT 2 - TUCK HOLDS
FRIDAY 9.25 PARK PROGRAM
|
WARM UP: 4 MIN: PLANK SLAM (12 SLAMS) THEN… 4 MIN: ROLL AND DOUBLE UNDERHAND TOSS (10 TOSSES)
SKILL: MEDBALL CLEAN P.O.P
WOD: 10 MIN TO COMPLETE 30-20-10-20-30 STEP UPS (W/MEDBALL) MED BALL CLEANS REST 3 MIN 10 MIN TO COMPLETE 30-20-10-20-30 PUSH UPS (HANDS OR FEET ON BALL) V-UP (W/MEDBALL)
CASHOUT: 400 M RUN |
FRIDAY PARKING LOT
Warmup:
2 rounds
100’ Parking lot Sprint
10 Half Burpees
10 Pushups w/ Rotation
10 Air Squats
10 Good Mornings
100’ Parking lot Sprint
Rest 1:00
Conditioning:
AMRAP In 10:00 Of:
Row 150m
8 Burpees Over The Rower
8 Box Jumps w/ Step Down - 24/20”
Rest 4:00
AMRAP In 10:00 of:
40 DU
20 Thrusters
20 DB Box Step Overs